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World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

*Each set gets heavier. No dropping weight back. E.g. last ohs at 60kg then first set of front squats at 70kg etc.

Comp group

Conditioning

“Grace”

30 Clean and Jerks 60/40kg

Strength

5 Complexes of:

5 Push Presses

5 Front Squat

5 Thrusters

Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.

Strength

work up to a 5 rep heavy Dead Lift

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on Sunday, June 21st, 2015 at 5:30 pm and is filed under CFMSD Workout of the Day.
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